This roasted squash and quinoa bowl by Rise Shine Cook is no different. With an excellent combination of grains, roasted squash, spinach, chickpeas, and a flavorful almond and citrus sauce, you’ll keep coming back for more. Perfect for a main meal, you’ll find heaps of beneficial vitamins and plenty of fiber and plant protein in this recipe.

Read more: This Halloumi And Pistachio Salad Is Completely Vegan

You’ll find this dish’s main plant protein sources in the spinach and chickpeas, which are cheap and easy additions every plant-based enthusiast should have in their kitchen. As for the other main components, butternut squash and quinoa, each has its benefits, too.

The benefits of quinoa include its low glycemic index, meaning it’s unlikely to spike your blood sugar levels. In addition, it’s gluten-free and full of fiber, protein, iron, and magnesium. Then, we have the health benefits of butternut squash, which is high in Vitamin C and Vitamin A and has a high fiber content. This vegetable will boost your immunity and help manage your blood sugar.

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

Roasted squash and quinoa Buddha bowl recipe

Loaded with protein and fiber, this roasted butternut squash and quinoa Buddha bowl is incredibly nutritious and tasty. Plant-based enthusiasts will love the addition of chickpeas and spinach as well as the flavorful almond citrus sauce and roasted red onions and peppers.

No ratings yet

Duration1 hr

Servings4 PEOPLE

Ingredients

Grains

• 3 cup cooked quinoa

Chili roasted squash

• 6 cups butternut squash large dice
• 1 to 2 tbsp chili powder
• 1 tsp ground cumin
• ½ tsp salt
• Black pepper to tast

Roasted red onion and pepper

• 2 large red onions large diced
• 2 red bell peppers large diced

Sautéed Chickpeas and Spinach

• 3 cups cooked chickpeas
• 3 cups packed spinach
• 2 cloves garlic minced

Almond Citrus Sauce

• ¼ cup well-stirred almond butter
• ¼ cup orange juice
• 2 tbsp apple cider vinegar
• 1 tbsp tamari
• 1 tbsp white miso
• 1 garlic clove minced
• ½ to 1 tsp hot sauce
• 1 tsp maple syrup optional

Instructions

• Cook your quinoa according to the directions on the packet and set aside when done. Keep covered.
• Meanwhile, preheat the oven to 190°C and line 2 baking sheets with parchment paper.
• Mix your spices for the butternut in a small bowl. Add chili powder, garlic, cumin, and salt and combine.
• Chop your butternut squash and place into a large bowl.
• Sprinkle your spices over the squash and mix with a silicon spatula. Once all the squash is covered transfer to a baking sheet covered in parchment paper.
• Spread the chopped red onion and red pepper out on the other baking sheet. Then, place both baking sheets into the oven and bake for 30 minutes.
• Turn the vegetables and bake for another 20 minutes. The squash will be cooked when you can easily pierce it with a fork. The onions and peppers might be done before the squash (depending on their size) and will be ready when the edges begin to brown. Check every ten minutes to avoid burning.
• While the veggies are roasting, make the sauce by adding all sauce ingredients to a small blender and blending until smooth or whisk in a bowl. Set aside.
• Add the chickpeas, spinach and minced garlic to a sauté pan and sauté on medium heat with a few tablespoons of water until the spinach is wilted. Then, mix in 2 tablespoons of the almond citrus sauce and cook on low heat for another 2 minutes.
• To assemble the bowl, place ¾ cup quinoa on bottom and arrange the butternut squash, roasted onion and bell pepper and spinach and chickpeas in separate sections. Top with extra almond citrus sauce and serve.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

Read more: Oil-Free Vegetable ‘Fried’ Rice

The post How To Make This Roasted Squash And Quinoa Buddha Bowl appeared first on Plant Based News.

Read more: How To Make Tofu ‘Feta Cheese’

Not to mention, it’s incredibly easy to make and perfect for those looking for healthier dinnertime options as this recipe is entirely oil-free. Don’t think this meal lacks flavor though. It’s full of ginger, garlic, tamari, and lime to pack a punch while keeping it healthy.

Read more: This Nutty Pistachio Fettuccine Is The Ultimate Comfort Food

Healthy vegetable ‘fried’ rice recipe

This colorful oil-free vegetable 'fried' rice is the perfect quick and easy dinner dish. With plenty of nutritious veggies mixed with fiber-rich brown rice you'll be fully satisfied with this simple yet flavorful recipe. Speed up prep by cooking the rice and edamame the day before and keep in the fridge until needed. This can serve 2 to 3 people as a whole meal or 4 to 6 as a side dish. Cooking time doesn't include rice cooking time.

No ratings yet

Duration35 mins

Cook Time20 mins

Prep Time15 mins

Servings3 people

Ingredients

• 1 cup dry brown rice or about 3 cups cooked
• 1 cup frozen shelled edamame
• ½ red onion diced
• 1 large carrot finely diced
• 2 garlic cloves minced
• 1 tsp finely grated fresh ginger
• 1 bell pepper core and seeds removed, diced (any color)
• 1 heaping cup finely shredded red cabbage
• 2 to 3 tbsp tamari or soy sauce
• ½ lime juice
• 1 cup large leaf of curly or lacinato kale destemmed and finely chopped

Optional garnish

• 3 scallions thinly sliced
• ¼ cup toasted almonds or pumpkin seeds
• Hot sauce

Instructions

• First, make the rice and edamame. If you want this to be a quick meal, make the rice and edamame the day before and keep in the fridge until needed.
• To make the rice, follow the directions on the package –which is usually 1 cup of rice and about 2 cups of water, pinch salt, and simmer covered for 35-45 minutes, but will vary according to different brands. Once done, fluff with a fork and set aside.
• While the rice is cooking, prepare the edamame. To make the edamame, put it in a pot and cover with water. Bring to a boil and simmer for 3 to 5 minutes. Drain well and set aside.
• In a large non-stick sauté pan, sauté the onion and carrot with a few tablespoons of water for about 3 minutes. Add water as needed, a couple of tablespoons at a time. It's convenient to keep a measuring cup of water next to the stove when you're sautéing.
• Now cover the pan and continue to cook (now we’re steaming the veggies) for 5 to 7 minutes or until the carrots are tender. Lift the cover and check a few times throughout to make sure all the water hasn't evaporated.
• Next, add the garlic, ginger, and bell pepper and sauté for another few minutes, uncovered. Again add water, a couple of tablespoons at a time, to prevent burning.
• Now add the brown rice, cooked edamame, and red cabbage and cook, stirring, for 2 to 3 minutes until heated throughout.
• Finally add the tamari, lime juice, and finely shredded kale. Stir and cook over medium heat until the kale is bright green and wilted.
• Remove from heat and taste and reseason with tamari (or soy sauce) and lime juice as needed. Divide among bowls and top with scallions, toasted almonds, or a dash of hot sauce, if using.

To toast almonds, place in a dry skillet or non-stick pan and cook over medium heat for 3 to 5 minutes until fragrant and starting to brown. Transfer immediately to a plate. 

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

The post This Vegetable ‘Fried’ Rice Is Oil-Free And Packed With Protein appeared first on Plant Based News.

This sheet pan dish is made with firm tofu and two heads of broccoli, topped with a gorgeous nut butter, tamari, and maple syrup sauce. With its main ingredients being high in plant protein, fiber, and various other nutrients, tofu and broccoli perfectly match a two-ingredient meal.

It’s well-known that tofu is an easy and popular choice for vegans in need of protein, and broccoli’s health benefits continue to be praised for its high antioxidant properties, vitamins, and minerals. Add broccoli to your meals and create vitamin C-packed recipes with ease.

Tofu tips

There are many types of tofu to choose from, whether that be silken tofu, firm or extra firm tofu, or even tofu skin. This recipe calls for firm tofu, but you can definitely use extra firm if you have it.

Preparing tofu:

• Pressing tofu: Press your tofu by wrapping your block of tofu in a clean dish towel and putting a weight on it like a chopping board to remove excess water. This helps the tofu keep its shape when cooking. Press your tofu for anywhere from 15 to 30 minutes, then unwrap and it’s ready to use.
• Marinate tofu: Tofu is like a sponge, so it will absorb whatever flavors you marinate it in. You can use your favorite marinade or try a simple mixture of soy sauce, garlic, and ginger.
• Cooking tofu: You can grill, bake, steam, or sauté tofu, depending on your preference. 

Sheet pan broccoli and tofu recipe

This two-ingredient, high-protein vegan recipe is quick and easy to make. Place everything on a baking sheet and into the oven with a delicious and fragrant sticky nut-butter sauce.

5 from 1 vote

Duration35 mins

Cook Time30 mins

Prep Time5 mins

Servings3 people

Ingredients

For the broccoli and tofu

• 400 gram block of firm tofu drained
• 1 tbsp arrowroot starch or brown rice flour
• ¼ tsp sea salt
• Black pepper to taste
• 2 heads of broccoli
• A handful of chopped almonds or peanuts or a good spoonful of sesame seeds pick to match the butter you use in the sauce

Sauce

• 3 tbsp stirred tahini, almond butter, or peanut butter
• 2 tbsp low-sodium tamari
• 2 tbsp fresh lime juice
• 1 garlic clove minced
• ½ to 1 tsp peeled and finely grated ginger
• Vinegar-based hot sauce optional and to taste
• Water if needed to thin the sauce

Instructions

• Preheat the oven to 200°C and line a large baking sheet with parchment paper.
• Give the tofu block a squeeze over the sink to remove excess water. Then cut it into 2-cm cubes and place in a medium bowl.
• Sprinkle the arrowroot starch or brown rice flour, salt and pepper over the tofu and toss to coat. Distribute the tofu on the baking pan and bake for 10 minutes.
• Meanwhile wash and cut the broccoli into 2.5-cm florets.
• After the tofu has been in the oven for 10 minutes, take it out, push it to one side of the pan, redistributing into one layer, and spread the broccoli florets out on the other side.
• Place the pan back in the oven and continue to bake for another 20 minutes or until the tofu is firm and golden and the broccoli is just beginning to brown.
• While the tofu and broccoli are in the oven make the sauce.
• Place the tahini or nut butter of choice in a small bowl and whisk together with the tamari, lime juice, maple syrup, garlic, ginger, and hot sauce if using.
• Mix until creamy. If the sauce is more stiff than pourable, add water, 1 teaspoon at a time, and mix until smooth and creamy.
• When cooked, transfer the tofu to a large bowl and toss with the sauce.
• Divide the saucy tofu and broccoli among plates and garnish with chopped nuts or seeds. 

• If your tahini is more loose than thick (remember to stir your nut and seed butters well before using), you may have to use an additional tablespoon of tahini (for a total of 4 tablespoons) to get a thick and creamy consistency. 
• You can also reduce the tahini 2 tablespoons for a lighter sauce. If you do this, also reduce the tamari by half.
• For a lower sodium option be sure to use low sodium tamari or even replace 1 tablespoon of tamari with water. 

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

More like this:

• 50 High-Fiber Recipes
• The Top 5 Recipes You’ve Been Cooking In March
• Butternut Squash Dhal With Cashew Milk And Kale

The post Get More Protein With This Easy Sheet Pan Broccoli And Tofu appeared first on Plant Based News.

If you aren’t familiar with beet brownies, this may at first seem like a strange combination. The addition of beets adds a natural sweetness and moisture to the brownies, and they have become popular in vegan cooking. Beets are rich in fiber, vitamins, and minerals, and their earthy flavor is often subtly masked by the richness of the chocolate. If you’re not a fan of beets, therefore, you shouldn’t be able to taste them in the brownie itself.

The below vegan brownie recipe comes from Ashley Madden, and it uses chickpea and gluten-free flour alongside the beets. The brownies also contain walnuts, and they’re an ideal recipe for your first vegan baking session.

Here’s how to make them.

Beet brownie recipe

If you're new to plant-based eating and are looking for some vegan baking ideas, these beet brownies are a great place to start

No ratings yet

Servings12 brownies

Ingredients

• 10 oz (300g) beets (2 small to medium-sized beets), scrubbed and chopped into 2˝ (5-cm) chunks (2 cups chopped)
• 1 cup (120 g) chickpea flour
• ¾ cup (75g) gluten-free oat flour
• 1 cup (150 g) coconut sugar
• 1 cup (88g) unsweetened cocoa powder
• 2 tsp (9g) baking powder
• ½ tsp sea salt
• 1 cup (100g) walnuts, divided
• 1 tsp pure vanilla extract
• ¾ cup (175 ml) unsweetened almond milk or organic soy milk
• ½ cup (88 g) mini vegan chocolate chips (plus more for garnish if desired), optional

Instructions

• First, roast the beets: Preheat the oven to 400ºF (200ºC). Remove any gnarly stems or thick-skinned areas from the beets. Place the beets in a small casserole dish and pour a little bit of water into the bottom of the dish, just enough to cover the bottom. Cover the dish tightly with tinfoil and roast the beets for 45 to 60 minutes. They’re done when they’re just fork-tender. Remove the beets from the oven and keep the tinfoil on for 15 minutes so they continue to steam. Then, remove the foil and let cool completely. I like to turn the oven off at this point and come back to the brownies a few hours later. Once the beets are cooled, peel off the skins.
• Start making the brownies: Preheat the oven to 350ºF (180ºC). Line an 8-inch (205-cm) square baking pan with parchment paper so that the parchment hangs out over two opposing sides.
• In a large bowl, mix together the chickpea and oat flours, coconut sugar, cocoa powder, baking powder and salt. Be sure to break up any clumps of coconut sugar.
• Set aside ¼ cup (25 g) of the walnuts (we’ll use these to garnish the brownies). In a high-speed blender, combine the remaining ¾ cup (75 g) of walnuts, vanilla, milk and roasted beets and blend until completely smooth. It will resemble a hot pink milk shake.
• Add the blended mixture to the bowl of dry ingredients and mix until well combined. The batter will be thick. Fold in the chocolate chips. Transfer the batter to the prepared baking pan and smooth out the surface.
• Chop the reserved walnuts and scatter them over the top of the brownies, lightly pressing them into the batter. You can also sprinkle some additional chocolate chips on the surface, if desired. Bake for 27 to 30 minutes. The brownies are done when small cracks appear on the surface and the middle is just about firm.
• Remove the brownies from the oven and let them cool completely in the pan on a cooling rack. Once cooled, lift the brownies out of the pan by pulling on the parchment paper, and transfer them to a cutting board. Cut into 12 to 16 brownies.
• These brownies are superfudgy, so be sure to wipe the knife clean with a damp cloth between each cut for nicely shaped brownies. These will keep in the fridge in a tightly sealed container for up to 3 days. Otherwise, keep in the freezer for up to 3 months.

If vegan chocolate chips aren’t in your diet, you can omit.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). The recipe features in her vegan cookbook, Plant-Based Delicious. You can follow Ashley on Instagram here.

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• These Peanut Butter Blondies Are Completely Vegan And Gluten-Free
• This Millionaire’s Shortbread Recipe Is Completely Dairy-Free
• How To Make An Egg-Free And Completely Vegan Red Velvet Cake

The post Craving Brownies? How To Make Them Vegan Using Beets appeared first on Plant Based News.

It is a low-cost dish that is easy to make. If you are a fan of batch cooking then you will be happy to know that this dish is easy to multiply and freeze.

What does dhal consist of?

Dhall is typically made from lentils, a natural source of protein, which are cooked alongside onions, tomatoes, and garlic, as well as various spices like turmeric, cumin, coriander, and garam masala. 

It is not uncommon to see dhalls cooked with vegetables inside, such as spinach or potato. In this recipe, we will be using nutritious butternut squash and kale.

Why use butternut squash?

Butternut squash adds a natural sweetness and depth of flavor to the dish, balancing out the spices and savory elements. The squash also adds to the creamy texture of the dhall when it cooks down, enhancing the overall consistency of the dhal.

Nutritionally, butternut squash is rich in vitamins, particularly vitamin A, and provides a good dose of fiber. Its inclusion in this vegan dhal recipe not only adds to the taste but also boosts the nutritional value of the dish. 

Discover more delicious butternut squash recipes:

• Creamy Curry Butternut Squash Soup
• Butternut Squash Mac ‘n’ Cheese
• This Easy, Creamy Butternut Squash Lasagne Is A Perfect Weeknight Recipe

Cashew milk versus coconut milk

It is quite common for dhal recipes to use coconut milk. It adds a creamy texture and subtle sweetness to the dish, but its higher fat content can be offputting. This butternut squash dhal recipe uses homemade cashew milk instead.

Cashew milk has a creamy consistency not too dissimilar to coconut milk but it generally contains less fat. Although it does have a slightly different taste profile which we are certain you will enjoy in this recipe.

What do you eat with dhal?

Dhal is commonly eaten with a side of rice or flatbread. These serve as a neutral base to enjoy the spiced dhal. In many cultures, cutlery is not used to eat the dish. Instead, rice or flatbread is used to scoop up the dhal. So, if you are feeling adventurous, we recommend giving it a go!

If you want to add a little more flavor to your meal, then you can serve the butternut squash dhal with a lime pickle or mango chutney on the side. And if your dhal is quite spicy then you may want to serve it with plain coconut yogurt or raita. This will help to balance out the spices in the dish.

Butternut squash dhal substitutions

The great thing about dhal is how versatile it is. If you don’t have all of the necessary ingredients to make it, then there are plenty of suitable substitutions. Here are some key swaps you can make with this butternut squash dhal recipe:

• Butternut squash: Swap the butternut squash for any other squash or sweet potato
• Nut-free: Instead of using freshly blended cashews you can use tinned coconut milk to add a creaminess to the dhal
• Lentils: You can swap the red lentils with another type of lentil, just be wary of the different cooking times required for each lentil
• Spice: If you prefer your dhal a little spicier then you can add chili flakes to taste or add in a fresh chili when you are frying the onion

Dhal troubleshooting

Dhal is a really simple dish to make but that doesn’t mean things can’t go wrong! Use these tips and tricks to create the best-tasting butternut squash dhal.

How do you get the bitter taste out of dhal?

To get rid of the bitter taste of dhal, you can try adding a pinch of sugar or jaggery. If you haven’t started cooking yet, make sure to soak/wash the dhal to remove any impurities that can cause bitterness.

Why does my dhal taste bland?

The most common reason is that you need to add more salt. Adding salt can enhance the flavors of the other ingredients in the dish.

Why is my dhal watery?

If your dhal is watery, it could be because you added too much water while cooking it. If you’ve already added too much water, you can try simmering it on low heat for longer to allow the excess water to evaporate.

How do you thicken dhal?

Try adding a tablespoon of besan (chickpea flour) or rice flour to thicken the dhal. Add the flour gradually and stir the dhal continuously to avoid lumps.

Butternut squash dhal recipe

This butternut squash dhal can be made using only one-pot. It is simple to make and is perfect for batch cooking.

No ratings yet

Duration45 mins

Cook Time35 mins

Prep Time10 mins

Servings4 people

Ingredients

• 1 tbsp (11 g) whole black mustard seeds
• 1 tbsp (6 g) whole cumin seeds
• 1 red onion diced
• ½ tsp sea salt
• 3 cloves garlic minced
• 1 tsp ground coriander
• 1 tsp ground turmeric
• ¼ tsp red pepper flakes or to your preference
• ⅛ tsp ground cardamom
• Several grinds of black pepper
• 3 cups (400 g) butternut squash peeled, seeded, cut into 1˝ (2.5-cm) chunks
• 1 cup (190 g) dried split red lentils
• 1 (15-oz [425-g]) can of diced tomatoes
• cups (830 ml) low-sodium vegetable stock divided
• ½ cup (70 g) raw cashews soaked in hot water for 1 to 3 hours
• 1 cup (67 g) finely chopped kale (optional)
• Juice of ½ lime

For serving (optional)

• Cooked brown rice
• Quinoa or millet

Instructions

• In a heavy-bottomed soup pot, toast the mustard seeds and cumin over low to medium heat for 2 minutes, or until fragrant and they start to pop.
• Add the onion, salt, and ¼ cup (60 ml) of water (it will sizzle and spit), and sauté for 7 to 10 minutes, or until the onion is translucent. Add more water, as needed, to prevent burning.
• Add the garlic, coriander, turmeric, red pepper flakes, cardamom, and black pepper, and cook for another 30 seconds. Add the squash and stir to coat in the spices.
• Now, pour in the red lentils, diced tomatoes, and 2½ cups (590 ml) of the vegetable stock. Bring to a boil. Once boiling, turn the heat to low, partially cover, and simmer over low to medium heat for 25 minutes, or until the squash is falling apart and the lentils are very tender, even disintegrating into the broth.
• Meanwhile, pour the remaining cup (240 ml) of vegetable stock into a blender. Drain the cashews, discarding the soaking liquid, add to the blender, and blend until completely smooth.
• Once the lentils and squash are cooked, remove the cover and pour in the veggie cashew milk. Add the kale (if using). Simmer over low heat for another 2 to 3 minutes, or until thickened and the kale is bright green. Add the lime juice, then taste and reseason with salt and pepper, as needed.
• Spoon into bowls and serve on its own or with just-cooked whole grains.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). The recipe features in her vegan cookbook, Plant-Based Delicious. You can follow Ashley on Instagram here.

More like this:

• How To Make This Indian Sweet Potato And Chickpea Stew
• Curried Lentil One Pot
• This Warming Apple And Ginger Dahl Recipe Is Perfect For Cold Evenings

The post Try This Comforting Butternut Squash Dhal With Cashew Milk And Kale appeared first on Plant Based News.

This vegan casserole recipe is packed full of vegetables, and features a homemade tahini-based dressing. It comes from plant-based recipe developer Ashley Madden, and is an ideal choice for a quick and easy midweek meal.

Why cauliflower?

Cauliflower is not only versatile and nutritious, but also the perfect vegetable to use in recipes during the autumn months.

As cauliflower reaches its peak season during the fall season, it’s not only fresher and more flavorful but also often more affordable and widely available. This seasonal abundance makes it an excellent choice for a variety of fall recipes, from soups and stews to roasted side dishes and hearty casseroles like this one. Cauliflower’s natural nuttiness and slightly sweet taste intensify when roasted or caramelized, complementing the rich flavors typical of fall cuisine.

Cauliflower is also regarded as highly nutritious. It’s packed with vitamins C and K, fiber, and antioxidants, which are thought to be beneficial for boosting the immune system as the colder weather sets in.

What is tahini?

This homemade sauce for this recipe is tahini-based. Tahini is a paste made from ground sesame seeds, a staple ingredient in many Middle Eastern and Mediterranean cuisines. It’s prepared by grinding roasted sesame seeds into a smooth, creamy paste, similar in texture to nut butters. Tahini has a distinct, nutty flavor with a slight bitterness, making it a versatile ingredient in both savory and sweet dishes.

Aside from its use in dips and spreads, tahini serves as a flavorful base for dressings, sauces, and marinades, adding depth and richness to a variety of dishes. Nutritionally, tahini is rich in healthy fats, protein, and is a good source of essential nutrients such as calcium, magnesium, and iron.

Ready-made tahini tends to be readily available at most supermarkets and grocery stores. To make the sauce for this recipe, you’ll need a blender.

Here’s how to make it:

Creamy cauliflower casserole recipe

This creamy cauliflower casserole is jam-packed with vegetables and makes for a perfect midweek meal

No ratings yet

Servings4 people

Ingredients

Casserole

• 4 cups (400g) bite-sized cauliflower florets
• 1 large red onion, thinly sliced
• 1 red or yellow bell pepper, seeded, stemmed and cut into 1˝ [2.5-cm] pieces
• 1 cup (100g) pitted black or green olives, sliced if desired
• 1 ½ cups (225g) cooked or canned chickpeas, drained and rinsed
• 1 cup (30g) baby spinach
• 1 cup (180g) uncooked millet or white quinoa

Sauce

• ⅓ cup (80g) stirred tahini
• ⅓ cup (80ml) fresh lemon juice
• 3 large cloves garlic, crushed and peeled
• 1 tbsp (15ml) red wine vinegar
• 1 tsp (2g) dried oregano
• 1 tsp dried parsley
• ¾ cup (175ml) water
• 1 tbsp (8g) arrowroot starch
• ¼ tsp sea salt, or to taste
• Pinch of black pepper

Optional garnishes

• 1 small bunch fresh mint
• 2 tbsp (16g) sesame seeds
• Lemon wedges

Instructions

• Preheat the oven to 425ºF (220ºC).
• Start with the casserole: Put the cauliflower, onion, bell pepper, olives and chickpeas in a 9×13–inch (23 x 33–cm) casserole dish.
• Make the tahini sauce: In a blender, combine the tahini, lemon juice, garlic, vinegar, oregano, parsley, water, arrowroot, salt and pepper, and blend until smooth. Pour the sauce over the vegetables in the casserole. Stir to coat all the veggies, then cover tightly with tinfoil.
• Roast in the oven for 60 minutes, stirring once around the 40-minute mark. It’s done when the cauliflower is fork-tender and the sauce is bubbling.
• When about 20 minutes are left on the casserole, cook the millet according to the package directions. Once cooked, fluff with a fork and cover until needed.
• When the casserole is ready, remove it from the oven and stir in the spinach. Cover again for a few minutes to let the greens wilt. Taste and reseason with salt, if needed.
• Spoon the millet into bowls and top with the casserole. Garnish with mint and sesame seeds and serve with a lemon wedge.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). The recipe features in her vegan cookbook, Plant-Based Delicious. You can follow Ashley on Instagram here.

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• These Spicy Cauliflower Tacos Are Packed Full Of Flavor
• This Easy Tuscan Bean And Spaghetti Recipe Is Perfect For Date Night
• This Roasted Cauliflower And Apple Recipe Is A Perfect Weeknight Meal

The post How To Make This Creamy Cauliflower Casserole With Olives And Red Onion appeared first on Plant Based News.

Tacos are a hugely popular dish, served at parties, date nights, or just nights in alone all over the world. They are a traditional Mexican food, and refer to small corn or wheat tortillas filled with a variety of foods. While many taco recipes contain meat, cream, and cheese, they couldn’t be easier to make without using animal products.

This vegan taco recipe, which comes from Ashley Madden, features black beans (or chickpeas) for its protein source, as well as salad like avocados, tomatoes, onion, and lettuce. They’re topped off with a vegan sour cream of your choice.

Benefits of cauliflower

Cauliflower is regarded as a highly nutritious vegetable. It’s a source of vitamin C, vitamin K, vitamin B6, and folate, as well as potassium and manganese. It’s also a source of fiber, which helps digestive health.

If you’re entertaining guests this weekend, or just fancy cooking something a bit more exciting for your midweek dinner, here’s how to make these spicy cauliflower tacos

Spicy cauliflower tacos recipe

These sheet pan cauliflower tacos are spicy, packed full of flavor, and easy to make

No ratings yet

Servings8 tacos

Ingredients

Spice blend

• 2 tbsp (8g) nutritional yeast
• 1 tbsp (8g) chili powder
• 1 tsp ground cumin
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp sweet paprika
• Pinch of freshly ground black pepper

Cauliflower and black bean filling

• 1 medium-sized head cauliflower, cut into 1 inch (2.5cm) florets (about 5 cups [500g]
• 1 ½ cups (285g) cooked or canned black beans or chickpeas, drained and rinsed
• ¼ cup (60ml) vinegar-based hot sauce (e.g., Frank’s RedHot)

To serve

• 8 (5 inch [12.5-cm]) corn tortillas, or sturdy lettuce leaves
• 1 head leafy green lettuce, chopped, or ¼ head purple or green cabbage, shredded
• 2 cups  (520 g) salsa of choice
• 1 red onion, finely diced
• 2 tomatoes, diced
• 2 avocados, pitted and peeled, sliced or diced
• Vegan sour cream
• 3 limes, sliced into wedges

Instructions

• Preheat the oven to 400ºF (200ºC) and line a baking sheet with parchment paper.
• Make the spice blend: In a small bowl, combine the nutritional yeast, chili powder, cumin, onion powder, garlic powder, paprika and black pepper, and set aside.
• Make the filling: In a large bowl, combine the cauliflower florets and beans. Drizzle the hot sauce over the top and toss to coat everything evenly. Now, spread half of the spice blend over the top and mix again. Then, add the rest of the spice blend and mix again until all the cauliflower and beans are coated.
• Transfer to the prepared baking sheet and bake for 20 minutes. Flip and redistribute in a single layer, then bake for another 10 to 15 minutes, or until the cauliflower is fork-tender and might be beginning to char on the edges.
• Meanwhile, warm the corn tortillas in the oven or in a large sauté pan over medium heat.
• Layer each tortilla with lettuce, salsa, spicy cauliflower and black bean filling, onion, tomato, avocado, cashew sour cream (if using) and a generous squeeze of lime juice.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). It features in her book, Plant-Based Delicious. You can follow Ashley on Instagram here.

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The post These Spicy Cauliflower Tacos Are Packed Full Of Flavor appeared first on Plant Based News.

Tuscan pasta refers to pasta dishes that are associated with the Tuscany region of Italy. This below recipe features spaghetti and borlotti, navy, or cannelini beans in a tomato and vegetable sauce. It comes from plant-based chef Ashley Madden, and features in her cookbook Plant-Based Delicious.

This vegan one pot recipe features a number of ingredients you may already have in your kitchen cupboard. These include Italian seasoning, vegetable stock, and canned diced tomatoes.

While mixing beans with spaghetti may at first seem unusual, it actually makes for a delicious and more exciting twist on the usual spaghetti with tomato sauce. Beans are also regarded as a good vegan source of protein, so adding them into plant-based dishes is a great way to up your intake.

Benefits of beans

Beans are increasingly being seen as a healthy and environmentally sound protein source, with a growing number of people opting for them over meat. A can of cannellini beans, which can be used in this recipe, features 7.5g of protein. They also contain B vitamins (including folate), as well as vitamins A and K.

If you want to cook a tasty bean-filled recipe, here’s everything you need to know about how to make this Tuscan one pot spaghetti.

Tuscan one pot spaghetti recipe

This one-pot pasta recipe requires minimum washing up, and it's also gluten-free if you use brown rice spaghetti. If you do eat gluten, you can opt for wholewheat spaghetti

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Servings4

Ingredients

• 1 leek, dark green tips and root removed and discarded, halved lengthwise and thinly sliced
• 4 cloves garlic, minced
• 10 oz (280g) portobello mushrooms, thinly sliced (4 portobellos)
• 1 tbsp (6g) Italian seasoning
• ¼ tsp red pepper flakes (optional)
• 1 425g can diced tomatoes
• 1 425g can tomato sauce or passata
• 2¾ cups (650ml) low-sodium vegetable stock
• ½ tsp sea salt, or to taste
• 10 oz (280 g) dried brown rice spaghetti or linguine
• 1½ cups (273g) cooked or canned borlotti, navy or cannellini beans, drained and rinsed
• 1 tsp coconut sugar (optional)
• 1½ cups packed (60g) baby spinach (optional)
• 3 tbsp (12g) nutritional yeast
• 1 tsp red wine vinegar
• Freshly ground black pepper

Optional garnish

• Fresh thyme or oregano

Instructions

• In a Dutch oven or soup pot, sauté. the leeks and garlic with a few tablespoons (about 30 ml) of water over medium heat for 5 minutes or until softened. Add water, as needed, to prevent burning.
• Add the mushrooms, Italian seasoning and red pepper flakes, and continue to sauté for another 5 minutes, or until the mushrooms have shrunken in size and begin releasing their juices. Now, add the diced tomatoes, tomato sauce, vegetable stock and salt, and bring to a boil.
• Crack the pasta in half and add to the pot along with the beans. Lower the heat and simmer, uncovered, stirring often to prevent the noodles from sticking together or to the bottom of the pot and making sure the noodles are always submerged in the sauce for 12 to 15 minutes, or until the pasta is tender and the sauce has thickened. Toward the end of the cooking time and as the sauce thickens, it might start sputtering and splashing. If so, partially cover the pot to avoid a mess.
• Turn off the heat. Stir in the coconut sugar (if using), spinach (if using), nutritional yeast and vinegar. Taste and reseason with pepper and salt, as needed, and divide among bowls. Garnish with fresh thyme or oregano if desired.

If you don’t have leeks, use one large yellow onion, diced.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). It features in her book, Plant-Based Delicious. You can follow Ashley on Instagram here.

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The post This Easy Tuscan Bean And Spaghetti Recipe Is Perfect For Date Night appeared first on Plant Based News.